A fully revised and updated edition of the classic beginner's guide to yoga, with all new black-and-white photographs, a new introduction from the author, and an updated chapter on diet and nutrition. The American Yoga Association has set the standard for Yoga instruction for more than thirty years. Its classic Beginner's Manual has sold close to 100,000 copies nationwide since its release in 1987. Now fully revised and updated with all new photographs and revised text, this essential step-by-step guide provides students with the information and guidance they need to learn Yoga safely and effectively. Now that there are an estimated 18 million Yoga enthusiasts in the United States, this influential resource is poised to inspire a whole new generation of students to discover the myriad physical and spiritual benefits of practicing Yoga. Alice Christensen founded the American Yoga Association—the first nonreligious, nonprofit, educational yoga organization in the United States—in 1968. She is the author of 20-Minute Yoga Workouts , The American Yoga Association's New Yoga Challenge , The American Yoga Association's Easy Does It Yoga , and Yoga of the Heart . She lives in Sarasota, Florida. Chapter 2: Getting Ready to Exercise: The Yoga Warm-up Now you are ready to begin practicing Yoga. First comes a proper warm-up. Before you start, make sure you have read Chapter 1 thoroughly and understand all the cautions and suggestions. A complete curriculum for three ten-week courses is outlined in Chapter 3. In the weekly curriculum lists, the warm-up exercises are listed not separately but as a group: the Warm-up Sequence. After a few weeks of practice you'll know the warm-ups so well that you will not have to refer back to the instructions in this chapter. Whether you are a rank beginner or have practiced for several years, it is best to warm up before every session, using the sequence in this chapter. Warming up has nothing to do with the temperature of the room or how limber your body may already feel. Yoga exercises work not only the large muscle groups but also delicate nerves, connective tissue, blood vessels, and internal organs. Warming up prepares your whole body for exercise, so that it begins easily and without a lot of fear or tension. The body is often afraid to start a new discipline. If you are rushed or especially tense, you may want to spend extra time warming up or even use the Warm-up Sequence as your entire exercise commitment for the day. Warming up is also an opportunity to warm up -- or rather, relax -- your mind, quieting extraneous thoughts and centering yourself. As you warm up, pay attention to what your body is saying to you. Is it expressing tension or pain anywhere? Is it fatigued, strained, ill, or angry? Learn to listen for your body's signals; you'll discover more about how your body works, how it reacts, and what it needs. Do this in silence. Remember what you observed as you begin to do more vigorous exercises. Your body will resist growth with pain if it is forced or bullied; a gentle approach yields positive changes much more quickly. There is no need for self-violence. Shoulder Rolls Limber shoulder joints - Reduce tension in upper back and neck muscles - Improve posture - Can help relieve arthritic stiffness and pain in shoulder joints Stand with arms at your sides. Let them hang loose like wet spaghetti. Lift both shoulders up toward your ears, then roll them in a circle forward, down, back, and up toward your ears again. Repeat in the opposite direction. Repetitions: 3 to 5 each direction. Breathe normally; don't hold your breath. To help loosen and relax especially stiff shoulders, massage your shoulders and neck before and after this exercise. Shake out your arms afterwards to relax them. Keep your arms and hands limp. Breathe normally. Elbow Touch Limbers shoulder joints - Reduces tension in upper and mid-back muscle groups - Improves posture Bring your fingertips to your shoulders, with your elbows raised shoulder-high. Slowly bring your elbows together in front, then apart to the sides and back, squeezing your shoulder blades together. Breathe normally. Don't hold your breath. Repetitions: 3 to 5. Breathe normally. Keep your upper arms and elbows horizontal to the floor. Arm Rolls Limber shoulder joints - Stretch and strengthen upper back muscles - Stimulate nerves in arms - Improve circulation in torso, neck, and head Raise arms straight out to the sides, holding them parallel to the floor. Flex your hands back, as if stopping traffic to your left and right. Now rotate your arms forward in large circles, first bringing your hands almost together in front, then rotating as far back as your shoulder joints will allow. Move slowly. Breathe normally. Repetitions: 3 to 5 circles in each direction. Keep your fingers flexed during the entire movement, and your elbows straight. Relax your arms to the sides and shake out shoulder